Scientists elucidate that belly fat is strangely complex and misunderstood by most people. If you want to do something about your excess bulge, then you should know that regular exercising can help you in getting rid of the extra fat around your belly.
The factors that can contribute to the development of belly fat are as following:
- Too much sugar
- Low protein diet
- Physical inactivity
- Wrong gut bacteria
Exercises to reduce belly fat
Reducing belly fat is one of the most common fitness goals but the lesser known fact is that belly fat is the most stubborn fat in our body. This means that belly fat is hard to get rid of because it has more fat cells that don't respond easily and quickly. Here are a few exercises that will help you shred that extra fat around the belly.
Burpees are a brilliant plyometric movement. It targets the core, chest, shoulders, lats, triceps, and quadriceps of the body. They are also great to raise your heart rate which in turn helps in burning calories. It is suggested that at the intermediate level, aim for 100-150 burpees as fast as possible. A few other advantages of burpees are:
- Strengthens heart and lungs
- Improves blood flow
- Improves brain function
- Lowes blood pressure
2. Russian Twists
Russian twists target the obliques as well as the abdominal muscles. They require you to do rotational movements using the abdominal muscles, twisting your torso to the right, and then coming back to the center. You are supposed to repeat the same on the left side. Russian twists help in burning the fat called muffin top or side belly fat. Additionally, they are extremely beneficial for many athletes, precisely for tennis and baseball players.
3. Medicine ball slam
A medicine ball slam is another exercise that combines cardio with core strength. To do this exercise, you’ll need a medicine ball and a protective mat to avoid any damage to the floor. Medicine ball slams help in working out the shoulders, triceps, calves, back, and core. These not only help in burning the excess fat but also helps in improving stamina, eye-body coordination, muscle tone, and functional fitness.
4. Tuck jumps
Another exercise that helps in burning calories fast is tuck jumps. They are a great way to lose belly fat. These are the same exercises we use to do in physical education classes at school. Tuck jumps are an explosive, plyometric movement that helps in increasing the power of the body muscles, as well as getting the heart rate up. Aim for at least two to three sets of 10-15 repetitions.
5. Inclined walk
Walking at an inclined surface burns more fat than walking on the flat surface does as you’re working harder with each step. One study also suggests that walking on an incline of 16-18% and a speed of 3mph burns 70% more fat than running on a flat surface.